08 Dec Caveman Muesli GF/DF

The more I research about gluten the more I see it as an additive that we should aim to avoid.  It is a major bully to the gut wall and also a phytate that means it robs the body of vital vitamins and minerals.  It creates a massive blood sugar surge due to the amylopectin starch content and due to the higher gluten content is a major gut irritant creating a glue ball like substance in the gut, so linked to irritable bowel, inflammation and constipation.  So whether you wish to lose weight, heal your gut wall and reduce mineral loss, avoiding gluten is one of the biggest steps you can make to improve your health and well being.

Ingredients

• 2 cups flaked almonds
• 
2 cups unsweetened coconut flakes
• 1 cup sunflower seeds
• 1 cup pumpkin seeds
• 
2 tbsp chia seeds
• 2 tsp ground cinnamon
• 
3 tbsp 1⁄4 cup coconut nectar or manuka honey
• 
30g / 1/3 cup extra virgin coconut oil
• 1 tbsp vanilla extract

Method

Preheat oven to 180°C.

Line a large baking pan with parchment paper.

Mix nuts and seeds in a big bowl.  Add cinnamon and mix well.

Melt coconut oil and coconut nectar on low heat and stir in the vanilla.

Pour coconut oil mixture over nuts and seeds.  Stir to coat.  If 
too dry add a splash of water.

Pour out onto prepared baking 
sheet and spread out evenly.

Bake for 30 minutes, until golden brown.

Allow to cool, then place in a container until needed.

21 Jan Coconut flour pancakes. GF/DF

The beauty of this flour is it’s gluten free, high in fibre and low glycemic load (ie does not raise your blood sugar like wheat flours/refined flours do).  Coconut flour requires more eggs so increases your protein intake v carb load so better for you.  Cinnamon balances blood sugar.  Top with ground seeds to increase your essential fats.

Ingredients

• ½ cup coconut flour (brand by BOBs RED MILL)
• 4 free range eggs
• 1 cup nut milk/coconut milk
• 2 teaspoon vanilla extract
• ½ tsp cinnamon
• 1 tablespoons raw honey/manuka honey
• 1 teaspoon baking soda
• option to add in 1 tbs ground seeds

Method

Preheat griddle over medium-low heat.

In a small bowl beat eggs until frothy, about two minutes.   Mix in milk, vanilla, and raw honey.

In a medium-sized bowl combine coconut flour, baking soda, and mineral salt and whisk together.  Stir wet mixture into dry until coconut flour is incorporated.

Grease pan with butter or cold pressed coconut oil.  Ladle a few tablespoons of batter into pan for each pancake.  Spread out slightly with the back of a spoon.  The pancakes should be 2-3 inches in diameter and fairly thick.

Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown.  Flip and cook for an additional 2-3 minutes.

Serve with berries, ground seeds, coconut yoghurt, natural yoghurt, honey or maple syrup.

12 Sep Egg Free Almond Pancakes GF/DF

Bonus: rich in essential fats from the chia seeds, and rich in minerals from the almonds and pecans, ensures good blood sugar balance enhanced by adding cinnamon.

Ingredients

• 2 tbs chia seeds
• 6 tbs water
• ¼ cup unsweetened apple puree
• ½ cup almond milk
• 1 ½ tsp vanilla extract
• 1 ½ cups almond flour
• 1 ½ tsp arrowroot powder
• ½ tsp sea/mineral salt unrefined
• ½ tsp gluten free baking powder
• ½ tsp ground cinnamon
• 3 tbs chopped pecans
• Extra virgin coconut oil

Method

Place chia seeds in bowl add water and let sit for 5 -10 minutes until mixture reaches consistency of raw egg.

Mix in apple puree, almond milk and vanilla then set aside.

Mix almond flour, arrowroot, salt and baking soda, cinnamon and pecans together in separate bowl.

Form a well in centre and pour in wet ingredients.  Mix together but do not over mix.

Heat coconut oil in a large frying pan, medium to low heat.

Drop ½ TBS batter into pan and spread out batter slightly for each pancake.  Cook pancakes 3-4 minutes until bottoms have browned then flip and cook for a further minute or 2.

Keep repeating steps until all batter is used.

Serve with coconut yoghurt (for dairy free) and berries or maple syrup and sliced banana.

May keep in fridge for 3-4 days, reheat as needed.

08 Sep Muesli Muffins- great breakfast or school snack! GF/DF

Ingredients

• 200 g (2 cups ) gluten free rolled oats
• 
125 g (1 cup ) Bobs red mill all purpose gluten free flour
• 
25 g (1/4 cup) ground flaxseed (linseed)
• 
80 g (½ cup) raisins
• 
2 teaspoons baking powder
• 
1 teaspoon ground cinnamon
• 1 cup natural yoghurt
• 4 eggs
• 60 ml olive oil or macadamia nut oil
• 2 tbsp honey
• 
1 teaspoon vanilla extract
• 
2 apples

Method

Preheat oven to 160 C.

Combine oats into a bowl with linseed, raisins, yoghurt, oil, vanilla, baking powder, cinnamon, honey and eggs.

Soak for 10 minutes to allow oats to soften.

Add 1 grated apple with the skin and juice that comes from grating.

Add the spelt flour and mix through lightly to form your muffin batter.

Spoon into muffin tins that are lined with muffin cups.

Sprinkle with oats and place into the oven.

Bake for 15 minutes 160 C then slice the other apple into 10 thin slices and place a slice of apple on top of each muffin.

Bake for another 20 minutes or until muffin is cooked through.

Remove from the oven.

Lightly brush the apple tops with a little honey.

Serve and enjoy.